I tend to meal prep each Sunday, and as I consider what to prepare for the week I look at my cycle calendar on MyFlo (best app ever). Will I be in the same phase all week? Will I transition to a new phase half way through the week? I use this knowledge to make decisions and prepare meals that will support me, and my hormones, as I move through my cycle.
During the menstrual phase, the body benefits from foods rich in protein, healthy fats, and low-glycemic produce. These things, along with special spices like cinnamon, help to regulate blood sugar. These food recommendations fall in line with the Ketogenic Diet, so I will often combine the two. The strict requirements of Ketosis help me to avoid the pitfalls of cravings, which in this stage for me often revolve around salty soft pretzels and sourdough bread (ironically the exact opposite of what I should be eating at that time).
One of my favorite recipes to prep for my menstrual phase is this amazing, fatty, tasty soup. A small serving packs a nutritious punch and keeps me full for a long time, eliminating the urge to snack.
1lb fatty organic grass-fed ground beef (I tend to grab the Simple Truth 80/20 pack from Target)
20 Brussels sprouts
3 tb Coconut oil
1 tb Ghee
1 Jalapeno, sliced into thin rounds (keep the seeds in for a spicier soup- discard seeds for a more mild flavor)
1/4 cup Red onion, diced
1 clove garlic, minced
1 tb Tomato paste
2 scoops Ancient Nutrition Turmeric Bone Broth Protein Powder
Handful Spinach, roughly chopped
2 quarts water
Himalayan pink sea salt
Ground black pepper
Optional: Red chili flakes, scallions to garnish
Chop the sprouts into quarters, then toss in the coconut oil, salt and pepper. Spread on a baking sheet and roast at 400F degrees for 40 minutes, shaking the pan every 10 minutes to mix the sprouts.
Melt the ghee in a pan over medium heat. Add the onion, garlic and jalapeno. Season with salt & pepper and sauté until soft. Add the tomato paste and stir consistently for 30 seconds, allowing the flavors to combine.
Add water slowly, continuously stirring the mixture to combine. Then stir in the bone broth powder. Let simmer for 20 minutes, adding the spinach for the last 5 minutes.
I like to divide the soup into mason jars and freeze them for lunches at work. If you do this, make sure you leave about an inch and a half of room in the top of the jar, do not fill to the top. I grab one on my way out the door in the morning, leave it wrapped in a dish towel at my desk and it’s thawed by lunch time! This also ensures that I don’t waste any soup if I don’t eat it all by the end of my menstrual phase.